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New Year, Start Here: 7-Day Beginner Trainer

It doesn't matter if you're trying to shed fat, pack on slabs of muscle, or trying diet and exercise for the first time. This starter kit is designed for you.

Fifteen years ago, I walked into a gym for the first time. It was supposed to be a life-changing moment.

Just twenty minutes later, I walked out.

I tried again a week later, visiting a new facility, and left even sooner. The truth is, I tried many times to begin a fitness program. And over and over again, I failed. Looking back, I can see that it was a cocktail of bad decisions that made transforming my body much more difficult than it needed to be. Maybe I was too stubborn. Maybe I was too weak. I do know for certain that I wasn't prepared.

Two years after I first walked into the world of iron and protein, I finally found my way. The gym has been a part of my life ever since. Now it's my turn to pay it forward.

I'll be honest—and this probably won't come as a surprise to many of you—there's a lot of bad information that makes starting a new program overly complicated. I've seen people fall for that bad information over and over. It's not pretty. Yes, it's great to have options, but when you have too many, it's hard to determine the best route.

The Simple Key To Success

That's the reason you're here: to find the answers you need, the programs that work, and the nutrition guidance that will finally give you the means to change your body. The time has come. Take a deep breath, prepare your mind, and let the experts at Bodybuilding.com help you bear the load.

Your approach should be simple, so simple that it's nearly impossible for you to fail. Success is the only option. That's all I care about: success and results.

The Bodybuilding.com team and I put together this ultimate guide for anyone starting on the path to a new life. It doesn't matter if you're trying to shed fat, pack on slabs of muscle, or trying diet and exercise for the first time—this program is designed for you. In the spirit of simplicity, do yourself a favor and don't go searching for ten different plans after you read this one. That only leads to trouble. This plan works. It's designed to give you the tools for success. By the end of seven days, you'll have a clear-cut plan that you can build on for the next six weeks, six months, or even sixty years!

We've taken the time, checked out the science, and found the best methods to walk you through the first week of a fitness program. Follow these easy steps, and you'll be well on your way to transforming your body. You might still look and feel like a beginner, but you'll have the knowledge, direction, and guidance to see you through your journey towards health and fitness.

Get Started ///

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7-Day Beginner Trainer — Day 1

When you are born, you are given a body. Your body can be reborn any time you choose. Choose today.

7-Day Beginner Trainer — Day 2

Your big task for Day 2 is to track all your foods for the day.

7-Day Beginner Trainer — Day 3

On Day 3, it's time to meet the weights. Are you ready for your big introduction?

7-Day Beginner Trainer — Day 4

Day 4's chore is to clean out your kitchen and restock the fit way.

7-Day Beginner Trainer — Day 5

Day 5 is a lesson in Nutrition 101: meal planning and supplements.

7-Day Beginner Trainer — Day 6

If you've been wondering about cardio, Day 6 is for you. Get your cardio questions answered, and learn the best form of cardio for weight loss!

7-Day Beginner Trainer — Day 7

On Day 7, choose your trainer and stay focused on what lies ahead.

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About The Author

Adam is an award-winning fitness and nutrition journalist, author, and editor. He has been named one of the most influential people in health!

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Comments

Showing 1 - 25 of 38 Comments

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micahldixon

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micahldixon

Awesome idea for those wanting to get started, but they feel little overwhelmed!

Dec 26, 2012 9:10am | report
 
ConanOB911

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ConanOB911

This is by far the best trainer on bodybuilding.com
No machines, no 4 sets of 12 reps for bicep curls from every angle.
You squat, deadlift and not a single supplement has been thrown at my face by day 3.

Dec 26, 2012 1:13pm | report
 
Greeni89

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Greeni89

IMO people who come to bodybuilding.com have higher expectations that what is in this article, this article needs to be on a true beginners website.

Dec 26, 2012 3:58pm | report
 
SugarNation

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SugarNation

You're well versed in the precise demographics of our 20 million monthly uniques, I'm guessing? Many rank beginners visit us, and we welcome them with open arms. There are tens of thousands of articles on the site for more advanced lifters. No one's getting shortchanged.

Dec 26, 2012 4:33pm | report
acidpixie

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acidpixie

I'm a beginner and found this trainer exactly what I needed to get me started on the right path. I love that there's something for everyone, not just those "with higher expectations".

Dec 31, 2012 10:37am | report
StarGlow

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StarGlow

I'll have to chime in and agree with acidpixie...this is what "true beginners" need and it's not meant for experts. Duh! I don't know why you'd expect more when it's clearly aimed at beginners.

Nov 5, 2013 7:30pm | report
SosaMKD

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SosaMKD

Well, if you are the guy with "higher expectations" why are you even looking at a beginner plan anyways? Or you have nothing better to do so you go and comment on stuff that should not even concern you? I bet you are one of those people that go around trying to show off and look down on people. I would hate to imagine it too.

Mar 17, 2014 9:21am | report
wbvike

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wbvike

I can agree to the statement that there are so many different beginner routines, that it overwhelms me to choose the right one.

Dec 26, 2012 7:24pm | report
 
Roumena21

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Roumena21

Love this article, using it to prep for the $100k transformation challenge in January :)

Dec 27, 2012 1:20pm | report
 
ShelbyLea

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ShelbyLea

I dig this! <3

Definitely gets you pointed in the right direction without feeling totally overwhelmed. I feel like I know quite a bit about wellness with my background but it's always nice to have more resources that break it down even further.

Jan 3, 2013 10:19am | report
 
Robiin

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Robiin

I've lost 6.6 pounds fat over the past 4 days while following this program. I've followed the nutrition guidelines from day one. Is this type of drop common in the first week or are my portions perhaps too small?

Jan 16, 2013 4:00am | report
 
epona13

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epona13

I've really enjoyed these 7-days of workouts, lifestyle tweaks and nutritional education. These seven days have given me the Encouragment to DO whilst equiping me with the Knowledge and Tools TO SUCCEED IN MY DREAMS.

What I like about these articles Adam Bornstien has writen is the simplicity of well thought-out, up-to-date information that gives you the power to immediatly act and make changes to your daily routine straight away - little tweaks that make a huge difference in the long run. As simple as these alterations and Work-outs seem to be, Adam Borstien has cleverly given us the best cornerstone foundations to coutinue our own development upon - that's if you heed what he's written!

Article Rated:
Jan 17, 2013 1:41pm | report
 
protazoan

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protazoan

Seems worth trying out... I'm glad there are guides for beginners here - not all of us are born physical heroes, plus this site is about as good as it gets online.

Just wish there was more for us little guys - being too skinny is as bad as being obese.

Jan 21, 2013 11:35pm | report
 
witewingdove

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witewingdove

I like some of the new ideas for weight training if your stuck inside from bad weather. I live in the mountains so I do have trails to run and have already started my long distance running. Unfortunately, the next morning I was a little sore. I'm looking forward to more help with getting in really beach body ready..I hope!

Feb 16, 2013 12:42pm | report
 
HandsomeMA

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HandsomeMA

Nice!

Feb 23, 2013 7:58pm | report
 
DreMartinez

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DreMartinez

Cant wait to get started with this program tomorrow, very happy their is stuff here for begginers aswell.

Feb 24, 2013 2:46pm | report
 
rabidone

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rabidone

I chose to "restart" here instead of floundering through starting all these different programs and quitting to find something else that would work for me. At first glance I like the simplicity of the whole program. This is my first short-term goal...to start and finish this starter program. Today being Day 1.

Feb 25, 2013 5:59am | report
 
fitpa

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fitpa

This is amazing! I have been looking for something that starts me out and tells me what to do every single step of the way. As a beginner, I have no idea what's important or where to start at the gym. This will surely help.

Mar 1, 2013 5:10pm | report
 
moroccoextra

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moroccoextra

This is great. Just finished day one workout... I can feel the pain coming. Thanks Adam!

Mar 17, 2013 11:17pm | report
 
JackShaw87

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JackShaw87

Great beginner guide!

May 10, 2013 5:44pm | report
 
Birch891

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Birch891

Amazing article! It answered so many questions sometimes you have to go back to the very basics of just living healthy to start a new mission for personal gains in and out of the gym.

Article Rated:
Jul 18, 2013 8:22pm | report
 
69stevenw

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69stevenw

Time to get started and turn myself around to the body i once had . Stay focus and see a new you. (ME)

Feb 21, 2014 1:26pm | report
 
Juanuchis

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Juanuchis

It's been awhile since I exercised regularly - since September really - and even longer since I went to the gym. Unfortunately my current schedule doesn't allow me to go to the gym, which is quite a distance from my home. Fortunately, I do have a home gym that will have to do, and I hope to add a bar and weights soon. So tonight, I'll start on Adam's 7 day beginner program and I hope get back on track!

Feb 25, 2014 11:08am | report
 
pjaiswal123

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pjaiswal123

which is good program for Strength as mention in above article.

Mar 5, 2014 2:50pm | report
 
Danzo0

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Danzo0

How long should i repeat this or it is just the 7 days before i choose a trainer and follow another advanced plan ?

Mar 20, 2014 8:26pm | report
 
Showing 1 - 25 of 38 Comments

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